Training Log Archive: nlewiswalls

Back/Triceps Day @ Natcher Gym:

15/5/5/5/5/15 CG machine row @ 140/180/180/185/185/140 lbs.
15/12/9/6/6/16 bar cable triceps ext. @ 65/72.5/80/87.5/87.5/65 lbs.
5/6/7 barbell row @ 185/185/185 lbs.
12/12/12 SA DB skullcrushers @ 30/30/30 lbs. (each side)
8/8/8 lat pull-down @ 180/180/180 lbs.
10/12/15 SA cable triceps ext. @ 32.5/27.5/22.5 lbs. (each side)
5/5/5 reverse lat pull-down @ 200/205/210 lbs.
20/20/20 CG push-ups
12/10/8 staight arm bar cable press downs @ 57.5/65/72.5 lbs.
20/16 machine triceps ext. @ 110/125 lbs.

Chest/Biceps/Forearms Day @ Natcher Gym...Mel did the elliptical for 30 min. and the bike for another 30 min.

8/5/5/5/5/5 incline hammer bench @ 255/275/275/275/275/285 lbs.
12/9/9/7/5 hammer preacher curls @ 80/90/90/95/100 lbs.
10/10/10 incline DB bench @ 75/75/75 lbs. (each side)
7/7/15 SA DB preacher curls @ 45/45/30 lbs. (each side)
5/5/5/5 smith machine bench @ 195/195/195/205 lbs.
15/15/10 reverse EZ bar curls @ 65/65/75 lbs.
20/20/15 decline hammer bench @ 185/185/235 lbs.
12/12/9 DB hammer curls @ 40/40/45 lbs. (each side)
15/15 SA cable flyes @ 27.5/27.5 lbs. (each side)
8/8 SA cable curls @ 32.5/35 lbs. (each side)

100 sit-ups (50-25-15-10)
Supersetted with no rest with
93 push-ups (25-25-25-18 last set to failure)

Brigade officer run with the BDE CDR...slow pace, and there will still some fall outs...awesome

Leg/Shoulders/Core Day @ Gammon Gym while Mel elliptical-ed:

5/5/5/5/5 squat @ 225/225/245/245/245 lbs.
10/10/4/4/4 standing barbell shoulder press @ 115/115/135/135/135 lbs.
5/5/5/5 leg press @ 570/590/590/590 lbs.
12/11/10 front DB raises @ 25/30/35 lbs. (each side)
12/12/12/12 calf raises @ 440/440/440/440 lbs. (on leg press)
5/5/5 SA standing DB shoulder press @ 70/70/70 lbs. (each side)
15/15/15 machine leg curls @ 110/110/110 lbs.
14/14/10 SA cable lateral raises @ 12.5/12.5/17.5 lbs. (each side)
50/40/30/20/10 sit-ups (no rest) @ BW/6/8/10/12 lbs. (med. ball at head)
2 x 30/30/30 4-count flutter kicks/L oblique crunches/R oblique crunches
10/10/10 pull-ups @ BW/BW/BW

Just a light bit of running with the HHC XO on my "first" day of Scout PL RIP...ran over to where an APFT was going on to check things out and then ran a few miles to end up back at the COF...then did ~90 sit-ups...may have to do an APFT tomorrow. Great post-Honeymoon news.

C • Scout PL 3

Back/Triceps Lift Day @ Gammon Gym while Mel was on the elliptical the whole time:

5/5/5/5/5 barbell row @ 185/185/185/185/185 lbs.
15/15/12/12/12 barbell skullcrushers @ 60/60/70/70/70 lbs.
8/8/8 lat pull-down @ 180/185/185 lbs.
12/12/18 SA DB skullcrushers @ 30/30/25 lbs. (each side)
5/5/5/5 CG machine row @ 180/180/185/185 lbs.
15/15/12/12 SA cable triceps ext. @ 25/25/30/30 lbs. (each side)
5/5/5 SA cable rows @ 90/90/90 lbs. (each side)
6/6/6 bar cable triceps ext. @ 80/80/80 lbs.
10/10 straight arm bar cable press-downs @ 65/65 lbs.

Just got back yesterday from an 8-day Honeymoon in the Dominican Republic. Had a great time and got off the resort a few times to experience more of the country. I didn't log anything because there was no easy internet access, but I did work out on 6 of the days, totalling ~9 hours, including 5 lifts (2 x chest/biceps, 2 x back/triceps, and 1 x leg/shoulders), a little bit of stationary biking, and ~12 miles of treadmill running

Nice run in the 70 degree weather through my neighborhood here at Knox

Mile Splits:

1 6:53
2 6:49
3 6:49

Was holding a 6:47 the last portion

Chest/Biceps/Forearm Lift Day @ Natcher Gym:

8/5/5/5/5 hammer incline bench @ 255/265/265/275/275 lbs.
12/12/6/6/6 hammer decline bench @ 255/255/295/295/295 lbs.
5/5/5/5/5 EZ bar curls @ 95/100/105/110/110 lbs.
5/5/5/5 smith machine bench press @ 195/195/195/195 lbs.
11/8/8/8 SA DB preacher curls @ 40/45/45/45 lbs. (each side)
12/12 seated bent cable flyes @ 35/35 lbs. (each side)
8/8/8 SA cable curls @ 35/35/35 lbs. (each side)
12/12/12 DB hammer curls @ 40/40/40 lbs. (each side)
10/10/10 SA reverse DB wrist curls @ 20/20/20 lbs. (each side)